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Coriander vs. Pumpkin — In-Depth Nutrition Comparison

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How are coriander and pumpkins different?

  • Coriander is higher than pumpkins in vitamin K, vitamin C, vitamin A, iron, copper, manganese, folate, vitamin E, potassium, and vitamin B6.
  • Coriander covers your daily need for vitamin K, 258% more than pumpkins.
  • Coriander contains 7 times more folate than pumpkins. Coriander contains 62µg of folate, while pumpkins contain 9µg.
  • Pumpkins have a higher glycemic index (52) than coriander (32).

Coriander (cilantro) leaves, raw and Pumpkin, cooked, boiled, drained, without salt types were used in this article.

Infographic

Coriander vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +346.7%
Contains more PotassiumPotassium +126.5%
Contains more IronIron +210.5%
Contains more CopperCopper +147.3%
Contains more ZincZinc +117.4%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +378.7%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -97.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +474.5%
Contains more Vitamin AVitamin A +17%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin B1Vitamin B1 +116.1%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +169.7%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin KVitamin K +38650%
Contains more FolateFolate +588.9%
Contains more CholineCholine +106.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Pumpkin DV% diff.
Vitamin K 310µg 0.8µg 258%
Vitamin C 27mg 4.7mg 25%
Copper 0.225mg 0.091mg 15%
Manganese 0.426mg 0.089mg 15%
Iron 1.77mg 0.57mg 15%
Folate 62µg 9µg 13%
Vitamin E 2.5mg 0.8mg 11%
Potassium 521mg 230mg 9%
Vitamin B6 0.149mg 0.044mg 8%
Vitamin B5 0.57mg 0.201mg 7%
Fiber 2.8g 1.1g 7%
Vitamin B2 0.162mg 0.078mg 6%
Calcium 67mg 15mg 5%
Vitamin A 337µg 288µg 5%
Magnesium 26mg 9mg 4%
Vitamin B3 1.114mg 0.413mg 4%
Phosphorus 48mg 30mg 3%
Protein 2.13g 0.72g 3%
Vitamin B1 0.067mg 0.031mg 3%
Zinc 0.5mg 0.23mg 2%
Sodium 46mg 1mg 2%
Choline 12.8mg 6.2mg 1%
Monounsaturated fat 0.275g 0.009g 1%
Fats 0.52g 0.07g 1%
Selenium 0.9µg 0.2µg 1%
Calories 23kcal 20kcal 0%
Carbs 3.67g 4.9g 0%
Net carbs 0.87g 3.8g N/A
Sugar 0.87g 2.08g N/A
Saturated fat 0.014g 0.037g 0%
Polyunsaturated fat 0.04g 0.004g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +195.8%
Contains more FatsFats +642.9%
Contains more OtherOther +137.1%
Contains more CarbsCarbs +33.5%
~equal in Water ~93.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +2955.6%
Contains more Poly. FatPolyunsaturated fat +900%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.